Beginner Powerlifting Program

[Darkhorse]

I'd rather see you doing paused presses, reverse band benching, or even just sticking to regular lifts off the chest like incline and decline barbell. I'm doing paused presses nowadays as my ME supplemental lift. Try doing some closegrip benching for a few sets of 5-8 with each rep paused on the chest for a 1-2 second count. GREAT explosive work. Same with neutral grip db presses, incline barbells, ect. Still, always work in a few weeks of triceps pressing a la pin, board, and JM presses. Think about it more as heavy triceps pressing on ME days, and all isolations/extensions, ect on DE days.

[randomhero97]

Originally Posted by Darkhorse

I'd rather see you doing paused presses, reverse band benching, or even just sticking to regular lifts off the chest like incline and decline barbell. I'm doing paused presses nowadays as my ME supplemental lift. Try doing some closegrip benching for a few sets of 5-8 with each rep paused on the chest for a 1-2 second count. GREAT explosive work. Same with neutral grip db presses, incline barbells, ect. Still, always work in a few weeks of triceps pressing a la pin, board, and JM presses. Think about it more as heavy triceps pressing on ME days, and all isolations/extensions, ect on DE days.

Awesome, thanks. I have been debating on changing out the speed work for RE work for the extra volume. Plus, I have never felt I get anything out of speed work. I am a big proponent of the belief that volume drives intensity.

[Darkhorse]

I wouldn't drop speed work. If anything, I'd go with a few weeks of speed work, then a week or two of RE work (ie. 3 x 5, ect). I've found speed to be more beneficial than volume work for my bench. You're building the bar speed to press past those sticking points you have on the bench. My suggestions was to do the paused pressing as a supplemental exercise on your ME or DE days.

[randomhero97]

How do you do DE MP's and front squats? If you're considering becoming more explosive for MP's, I'd rather see you do push presses, which'll also help you get used to heavier weight.

You would probably do very well with a primary maximal effort compound, then repetition effort the rest of the way without speed work. quite honestly. Very rough on the joints lol.


Quote:
3) On the priority day the priority exercises will be hit with high intensity (thinking of doing a week where you shoot for your best triple, then next week shoot for doubles, then max test...then reset to triples)

At your level, you could progress sticking to one range. For instance, you could do a few weeks of 3 x 3's, then a 3 x 1 as your final week before rotating. None of which will be a true 1 RM. The key is to keep at least 2 sets > 90% of your max for that day.

Another route to take is to do a static 3x3, then a 3x3 pyramid, then finally a 3 x 1 (still w/ 2 sets > 90%).


Quote:
1) Its based around a 4 day rotation (mon,tues,thurs,fri)

Does it have to be those days? I ask because you may feel better just either going every other day (due to all your max effort work) or a traditional westside split (mon, wed, fri, sun). Those splits really help me recover more from session to session, and also allow myself to do my GPP (heavy sled pulls) the day after legs days.

Over time, you may even find yourself needing MORE rest and needing something like M, W, F (Upper, lower, upper... Lower, ect).


Quote:
So thats what I know. My main question is, on an upper/lower split do you have to keep your accessories in their proper upper/lower places?

Here are some non-priority exercises I'd like to do(I guess you could call them accessories):

-pull ups
-dips
-front squats
-power cleans
-hanging leg raises
-some sort of oblique work
-P.Rows
-bicep work?

You don't need to hurry up and fit everything into a single template. Why not make a four week mesocycle with some of those lifts (while keeping the volume scaled back so you can progress), then incorperate others during your next meso depending on how you progress? Now, I'm not saying to hop aboard the conjugate express either. But you can certainly retool what you need to after each meso. Personally for me, when I'm just powerbuilding, I don't like doing the actual squat and the actual deadlift in the same meso block. Instead, I'll pick a deadlift variation and actual squat, then the following meso pick the actual deadlift and squat variation. Deadlifts are extremely demanding on the CNS, and pairing the two heavyweights for some high intensity hocus pocus will drain you dry IME. Then again, I could ditch deadlifts altogether for a few meso's, then come back and get extremely close to where I left off or even hit a new PR. So go figure lol.


Quote:
Monday
ME Bench
DE M Press
Pullups
Hanging Leg Raises
Oblique Work

ME Bench
Push Press
Horizontal Rowing Variant (P. Rows)
Biceps/Triceps
Shoulder Prehab


Quote:
Tuesday
ME Squats
Power Cleans (this is the dynamic work)
Back endurance work(suggestions?)

ME Squat
Hamstrings (SLDL, gluteham's, ect)
Accessories (pullthroughs, reverse hyper, hypers, db swings, ect)
Heavy Abs
Calves if you feel like it


Quote:
Thursday
ME M Press
DE Bench Press
Planks
P.Rows

DE Bench Press (if you must, I'd only go with 6 x 3's, 45 TIMED)
Military Press (strict, sets of 3-5) - You'll find you'll be firing on all cylinders after getting primed with speed bench.
Vertical Pulls (Chinups, pullups, pulldowns, ect)
Biceps/Triceps (supersetted)
Shoulder Prehab



Quote:
Friday
ME Deadlifts
front squats (DE?)
Back endurance work (suggestions?)

Front Squats
Power Cleans (or visa versa)
Accessories (Pick something new)
Planks
Calves if you feel like it


Keep it simple. A good way to divide the workload is to seperate your back into width on one day, thickness the other vs. trying to cram it down on both days... And with deadlifts on top of that!

Accessories could be sets of 8-10, everything else depends on how well you adapt to the increase in volume. If you find yourself overwhelmed, you can consider dropping a set here or there. Or you could restructure your routine to accomidate more time off between your training days (like westside or every other).

Yo DH,

I think I am ready to try and run a Westside type cycle and see how it goes using your suggestions. Since I am kinda just fukcing around right now and not peaking for a meet or anything I was thinking about trying what you posted above in another thread. Reason being is I just started doing some olympic lifts as some former olympic lifters at my gym have been showing me the lifts. I kinda of like the layout you had above with the DE lower day.

I do have a question, though, on the ME Squat day could you put a heavy pull for the second excercise for like a 3x5, 3rm, or 5rm and vice versa for a squat variation if the ME lift is a pull?

[Darkhorse]

Depends on your recovery. This is a beginner template, so beginners can certainly do something like an ME lift for a few singles, then a heavy deadlift variation to follow.. If that's the case, I'd stick to the recommendation of a 1-5 RM.

Intermediates/advanced guys are much better served doing an ME lift, followed by whatever their weakpoints are. For example, if my hamstrings are weak, and I did a deadlift variation for my ME lift, I'd be much better served doing a lot of gluteham raises or even really heavy sled pulls.

[randomhero97]

Originally Posted by Darkhorse

Depends on your recovery. This is a beginner template, so beginners can certainly do something like an ME lift for a few singles, then a heavy deadlift variation to follow.. If that's the case, I'd stick to the recommendation of a 1-5 RM.

Intermediates/advanced guys are much better served doing an ME lift, followed by whatever their weakpoints are. For example, if my hamstrings are weak, and I did a deadlift variation for my ME lift, I'd be much better served doing a lot of gluteham raises or even really heavy sled pulls.

Awesome, thanks. Yeah, I'm kinda of putting my powerlifting career on hold now so I can get back to playing intramural sports again like basketball, softball, and what not. I still want to play before my ass gets too old and I figure I can get back into powerlifting anytime. Make no mistake, though, I still want to progress with my lifts but trying to play sports and training with a lot of volume is asking for trouble. I'm just trying to figure out how to balance it out and still progress with my lifts.

[parinrex]

wow there is some pretty good info here. now i gotta work on my wimpy squat